F3 Knoxville

Spinnin the HIITs in Mt. Juco

JUCO

THE SCENE: warm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

.Baby arm circles forward

Baby arm circles Back

Hurdlers stretch

Quad stretch

Mercans

Bboys 

Superman banana

Hurdlers and quads again

Mercans

LBCs

Mercans

Box cutters

Hurdlers and quads

THA-THANG:
moseyed over to mighty Mt  Jucomanjaro for 8 reps of high intensity interval training up the hill.  Performed 3 times a week this type of workout can improve many physiological parameters of fitness and only takes 18 minutes of your time.   It can be done in many forms including elliptical machine, the dreaded burpees etc .

  • 30 second sprint up the hill
  • Like being chased by a rabid dog
  • 90 second recovery walk back down
  • Repeat 8 times
  • moseyed back to the AO.

COUNT-OFF & NAME-O-RAMA
booster

speedo

trolley

snaggletooth

rocket

stye

shooter

waxjob

pinkeye

CIRCLE OF TRUST/BOM:
Living in God’s presence:  What we consider sin is not really sin but the symptoms of our sinful state. The essence of sin is the willful turning away from God.  And the opposite of this is repentance, or turning back to Him.  Left to our own devices we tend to  pull away but the Spirit draws us back . God is always calling us to Him and we have the gift of His presence and the option to turn away.
MOLESKIN:

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